15 May 2015 CrossFit WOD

15 May 2015 CrossFit WOD

Coach Katie, Coach Taylar, Coach David, and Captain Spirit himself will be competing at Clairemont High School on Saturday at:

9:15 am
11:08 am
2:10 pm

Come out and cheer on your coaches and teammates 619!!!!

Friday
6 x 1 Split Jerk
5 x 2 Front Squat with 4 Second Negatives and 4 Second Pauses
4 x 3-5 Bar Muscle Ups

Strength

Front Rack Stationary Reverse Lunges
4 x 16 (8 Reps Left Leg, 8 Reps Right Leg)
Every 3 Minutes

Deadlifts
4 x 8
Every 3 Minutes

Weighted Chin Ups
4 x 12
Every 3 Minutes

Workout of The Day
5 Rounds
10 Burpee Pull Ups
20 Kettlebell Swings 2.0/1.5 1.5/1.25 1.25/1.0
10 Box Jumps
20 Sit Ups

Supplemental Endurance
20 Minutes Stairmaster

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